Astaxanthin Improves Learning, is Heart Protective, Activates AMPK and Autophagy – and Was Found to Extend Lifespan in the ITP Study

by Nils Osmar. Updated May 24, 2025  Medical Disclaimer

Looking for an effective anti-aging supplement that works along several different metabolic pathways, is natural, is affordable, and protects multiple organ systems from age-related damage? One you may want to consider including in your arsenal is astaxanthin.

A beneficial natural compound

Astaxanthin is naturally present in products such as wild (not farmed) salmon and krill. (It’s what gives salmon its reddish color.) However, many commercial krill oils have reduced levels because it’s been removed to be sold separately. It’s sold in both powdered and liquid forms.

My dosage

I am currently taking 48 mg of Bulk Supplements’ liquid astaxanthin (four 12 mg gelcaps per day). I’ve found the liquid form to be more effective than the powdered kinds. I’ve been taking it for decades; it’s one of my almost-lifelong supplements.

According to the Longevity Worldcup‘s assessment of my current biomarkers (using the PhenoAge calculator), my biological age is 58, which is 14 years younger than my chronological age. I suspect that astaxanthin may be one of the reasons why.

Possible benefits

One of astaxanthin’s most striking effects is that it improves learning and cognition, and might possibly prevent or slow the progression of demential “Xue and co-authors evaluated the efficacy of AST treatment after repeated cerebral IR injury in a mouse model. These researchers demonstrated that astaxanthin improved learning and decreased memory impairment and neuronal damage. Astaxanthin treatment increased the number of pyramidal neurons of the hippocampus and restored normal neuron morphology….” See full article: On the Neuroprotective Role of Astaxanthin: New Perspectives?

Life extension in mice (ITP study)

The Interventions Testing Program (ITP) is the gold standard for testing life extension in mammals. A recent ITP study evaluated the effects of astaxanthin on the lifespan of genetically diverse UM-HET3 mice, a standard model for aging research.

In this study, male mice that were fed astaxanthin starting at 12 months of age experienced a 12% increase in median lifespan, a result that was statistically significant (p = 0.003). The astaxanthin used was a synthetic, highly bioavailable form, but the actual amount in the diet was only about 46% of the intended dose. Despite this under-dosing, the lifespan benefit was observed consistently across three different test sites.

The life-extending effect of astaxanthin was seen only in males. Female mice did not show significant lifespan changes with the same treatment. The researchers noted that more studies are needed. What we know in the dose given, it only worked in males; it’s possible that a different dose could have similar benefits in females. More studies should clarify this question. In the meantime, it has some other benefits which have been found to apply to both sexes.

Astaxanthin protects against UV light damage…

… including sun damage, in healthy individuals (human study).

“The beneficial role of astaxanthin for skin has been analyzed in several human studies [22,23]. Especially for UV-induced skin deterioration, the protective role of astaxanthin against UV ray have been reported both in vitro and in vivo. Furthermore, the effects of dietary supplementation with astaxanthin on UV-induced skin color change were previously reported [26]. Although a relatively late stage of UV-induced change of skin condition including darkening was analyzed, the effects of dietary supplementation with astaxanthin on the early stage of UV-induced skin change including MED was not reported. We found that dietary supplementation with astaxanthin increased the MED and attenuated the UV-induced decrease of moisture in healthy human. These results demonstrated the protective role of dietary supplementation with astaxanthin against UV-induced stimuli and its usefulness for the maintenance of healthy skin.”

See article: The Protective Role of Astaxanthin for UV-Induced Skin Deterioration in Healthy People—A Randomized, Double-Blind, Placebo-Controlled Trial

AMPK and autophagy

Astaxanthin activates the AMPK pathway, suppresses mTOR and stimulates mitochondrial biogenesis. See article: Astaxanthin stimulates mitochondrial biogenesis in insulin resistant muscle via activation of AMPK pathway

Autophagy clears debris from our cells, allowing them to function better. Astaxanthin activates autophagy (in animal studies). See article: Effect of Astaxanthin on Activation of Autophagy

Heart Health

Astaxanthin suppresses myocardial injury and is cardioprotective. See article: Astaxanthin suppresses lipopolysaccharide‑induced myocardial injury by regulating MAPK and PI3K/AKT/mTOR/GSK3β signaling

Astaxanthin protects against organ injury from sepsis (in lab animals) See article: Protective effect of astaxanthin against multiple organ injury in a rat model of sepsis

Eye health

There’s evidence that it protects the eyes against UV damage and can be effective as a treatment in ocular diseases. See article: Clinical Applications of Astaxanthin in the Treatment of Ocular Diseases: Emerging Insights

Skin wrinkling

There’s evidence that it’s effective in reducing fine-line skin wrinkling. See article: Fight The First Signs Of Aging With Astaxanthin

Fertility in women

Some research suggests that astaxanthin can improve oocyte quality, improve follicular development, and might possibly mitigate the effects of oxidative stress on the ovaries.  See study: Effect of astaxanthin supplementation on female fertility and reproductive outcomes: a systematic review and meta-analysis of clinical and animal studies

Increased testosterone? Possibly

• Some studies, particularly when astaxanthin is combined with saw palmetto, have shown an increase in testosterone levels. While it looks promising in this regard, more studies are needed to verify its impact on the production of testosterone.
• Astaxanthin may inhibit the enzyme 5-alpha-reductase, which converts testosterone to DHT. This could lead to lower DHT levels, which may have benefits for some individuals. 
• Some studies suggest that it may also improve male fertility and the quality of semen, and protect testosterone-producing cells from damage. See study:  Effect of the Oral Intake of Astaxanthin on Semen Parameters in Patients with Oligo-astheno-teratozoospermia: A Randomized Double-blind Placebo-controlled Trial.

My experience taking it

I started taking astaxanthin along with my testosterone boosting supplements because of a study showing that it can increase T levels (when taken along with saw palmett0). I later switched to taking it in the afternoons after working out.

This study suggests that it can have benefits for athleticism: Effect of astaxanthin on physical activity factors, lipid profile, inflammatory markers, and antioxidants indices in athletic men: A systematic review and meta-analysis

One interesting side effect is that if you take it for several weeks, it can give your cheeks a rosy color. In nature, astaxanthin what gives salmon its bright orange hue, and makes pink flamingoes pink. It’s also thought to give salmon the endurance they need to swim upstream when spawning. If I ease off of taking it for a few weeks, then take some again, within a few days my cheeks will have more of a rosy glow.

My “rosy glow” in the photo below is from red lights I use during my workouts, not astaxanthin 😊. But you get the idea.

Me “on astaxanthin” at 72

For some context: I’m also eating a high nutrient diet and taking dozens of supplements. I do feel that astaxanthin has benefited me. But taking it is only one of many things I’m doing, in the context a larger protocol. See this page to learn more.

Not medical advice

This article is not intended as, and should not be taken as, medical advice. I’m not advising that people eat any particular diet or take any particular supplements, just reporting on what I’m doing. All supplements can have side effects; I would encourage people to research both possible benefits and side effects before starting on any supplementation regimen.  See full Medical Disclaimer

Other resources

You’re welcome also to check out my Youtube channel (Pathways to Longevity) — and the Anti-Aging and Life Extension Facebook group

About the Author

Medical Disclaimer